Recent statistics shows that life expectancy is low in most developing countries. Most mortality is avoidable; but due to lack of information and access to quality health tips and facilities, the mortality rate is high.
There is certain personal hygiene you tend to ignore. One of the most important and essential hygiene practices is “HAND WASHING.” It is the most essential practice because it is the first step to preventing Food Borne Diseases.
In Nigeria, an average of 200,000 children below 5-year-old die of diarrhoea and about 240,000 young children die of respiratory infections. The act of hand washing with soap and water after using a restroom or before meal can reduce the amount of diarrhoea mortality cases recorded.
Other basics health practices incorporate the following:
· Fitness and exercise
According to Wikipedia, Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.
As the saying goes “Health is Wealth.” Exercising regularly protects the body from chronic diseases such as high blood pressure, obesity, controls sugar level and many more. Different exercises have its benefits; some of which are:
Flexibility: Flexibility exercises make your body and muscles flexible and firm.
Aerobic: Aerobic exercises includes biking, swimming, jogging. These exercises increase breathing and heart rate. It keeps your circulatory system, heart and lungs healthy.
Exercising regularly keeps you active and physically fit.
“We are what we eat” for you to maintain a healthy lifestyle; much depends on what you eat. It is unfortunate that in developing countries a lot of people eat without knowing the health values or implication of the food they eat. For an individual who wants to lose weight, he/she has to let go certain foods with high calories. Eating excess starchy foods and sugar can result in diseases such as Diabetes, Obesity and High blood pressure.
To be healthy, it is important to have a proper balanced diet. Much fruits and vegetables will boost and build your immune system to resist ailments.
· Regular brush and floss
Oral hygiene is brushing and flossing of the teeth. Overall health is reflected from the teeth; taking care of the teeth prevents many teeth and health problems like tooth decay, smelling mouth, bleeding gums, tender, swollen and red gums, teeth loss, separation of the gum from the teeth and many more diseases. Non-oral health diseases such as diabetes and heart disease can also be gotten when the teeth is not properly taken care of.
Ways to prevent diseases and take care of our dental health:
Brush the teeth after every meal and most importantly before going to bed.
Brush with fluoride toothpaste.
Brush the tongue to prevent bad breath.
Floss the teeth regularly.
Alcohol should be taken in moderate quantity for those that smoke.
Cut down sugary drinks and food.
Visit the dentist regularly for check-up.
Brushing and flossing should be made an everyday routine so that our dental and overall health will not be jeopardized.
· Water safety
Access to safe drinking water is a challenge to most third world countries. Drinking of stagnant water and untreated/unclean water is not safe for consumption and can lead to water borne diseases such as cholera, diarrhoea, dysentery and typhoid.
It is estimated that over 60 per cent of Nigerians in rural areas lack access to safe drinking water which is a result of most mortality. These days it has become easy to purify water with very simple, easy and affordable methods of purifying water which is suitable for consumption.
Boiling: This is the most suitable method of water purification. Boiling of unclean water kills germs and is safe for drinking. It is however necessary to filter the boiled water to remove solid particles.
Use of Iodine: This is another method convenient for water purification. The use of iodine is safe as it kills bacteria, germs and other viruses in the water. However, this method is not suitable for pregnant women to consume.
· Regular medical check-up
This is necessary for adults and children to get their health checked often so as to prevent illness and discover them at their beginning stage when the chances for treatment are high.
It is important for adults to go for regular check-up; to check their blood pressure to avoid risk of stroke and other cardio logical complications. It is also important to check blood sugar level, cholesterol level to help detect ailments at its early stage.
· Women are expected to go for regular breast check- up.
· Pregnant women should ensure they go for pre natal, ante natal and post natal checks to reduce the high infant and maternal mortality rate.
· Drink water
Water makes up 60 per cent of the body weight. Keeping the body hydrated helps the body function properly and at its highest capacity. There are many benefits for keeping the body hydrated; these reasons are:
· It helps to lose weight.
· Drinking water protects the body against diseases.
· It improves physical performance.
· Drinking water boosts your mood.
· By drinking water, we prevent headaches.
· It improves the cognitive performance of the brain.
Water is responsible for transporting nutrient and waste. It is very important to drink water because it is a material for also removing waste (toxins). Sweat, urine and poop are the mains ways by which waste can be expelled from the body. Drinking water helps them to leave the body and keeps the body in a healthy condition.
Most sickness and diseases come as a result of stress and lack of rest. It is important to note that your heart will get healthier if you rest regularly, sleep boost the immune system, energy is being restored when you sleep, concentration and productivity is improved, sleep improves your health, sleeps improves your memory, Resting allows your body to recover naturally and build lost strength. Some ways to rest the body includes: Meditation, Yoga, rest and sleep. It is very important to have at least 7-9 hours of sleep to maintain a healthy life style and prevent fatigue.
In your quest to satisfy our ever increasing demands to meet our basic needs; you should never forget to stay healthy and maintain a healthy life style by practicing the basic health ethics.